I try to hit the bag at least 4 times per week. In between days I work in strength, mostly doing a kettle bell routine and dumbbell circuits.

I take Mondays off (unless I have had a particularly stressful day at work and I want to pin someone's picture on the bag!)

I hit an 80 lb Everlast. I consistently do 12, 3 minute rounds, the first 8 with 16 oz Twins professional gloves, then 2 rounds with 8 oz heavy bag gloves, then finish up cooling down by 2 rounds of hitting the bag with with 2 lb dumbells that have a handle.

I only rest between rounds during the last 2, the first 10 I use the minute between rounds to do pushups on the pegs of my sit-up bench (easier with gloves on)

Average heart rate for the 48 minutes is always above 160.